Month of April, 2012

i ran 18 of the 30 days.   i am feeling good about my running.    i am once again at the point where i am enjoying running.  even on my days where the runs are not necessarily great , or even good,  i am able to see how they are helping my runs overall.   i think i am a lot less stressed without a race to train for.  as matt said  this is a little backwards,  but i am okay with this.   i life the way i feel when i am working out.  here's hoping that the month of may will be just as good.    

HR Zone 2 - Week 2

Seeing some improvement, it is encouraging.

Most of the days I start off with ~5 min warm up run to get my heart rate up to zone 2.  Monday the 2nd I didn't and I ran faster to start off with, but then ran out of steam at the end.  

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Week 2 (Apr 1st - 7th)

• Sun 1st. 6.6 miles, 1 hr 18 mins, 11:51 pace.  No Walking

• Mon 2nd. 2 miles, 20 mins, 10:08 pace.  No Walking.  (0.88 miles running according to SportTracks)

Focus on Zone 2 HR - Week 1

So I decided I want to enjoy running again.  (And I have shorts I bought when training for the marathon that I would like to wear again).

I would like to run 3 days a week and a long run on Sat or Sunday.

My Goal:  Focus on running in my zone 2 for my heart rate (according to the vo2 max test).  That means, keeping it between 169 & 176.

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Week 1 (March 25th-March 31st)

• Mon 26th.  3 miles, 36 mins.  12:15 pace.  Walk up hills

• Wed 28th. 3.3 miles, 39 mins, 11:56 pace.  Walk up hills

• Fri 30th.   5 miles, 1 hr 2 mins, 11:44 pace.  Walk up hills (felt good)

Long Time - 5k to get back in the swing of things

It's been a long time since writing, but not quite as long for running.

I ran my first race of the year on March 24th.  It was a 5k.  It went a lot better than I expected.

Distance 3.13 miles
Time      33:30 min
Pace       10:43 min/mile
Avg HR 183
Calories 376

Not a very flattering photo, sure need to work on my form (especially my arms).

VO2 Max - Run 1

Saturday April 2nd - I focused on my form.   This included:  taking smaller quicker steps & falling forward.

I ran with my phone with the metronome app.  I think my heart rate seems wrong.  Which could be a problem because I should be focusing on my heart rate. 



Warm Up:

distance	time	Pace	HR Avg.	Calories
0.66	10:00	15:07	122	61

Run:

distance	time	Pace	HR Avg.	Calories
2.46	30:00	12:10	111	274

VO2 Max Test

I did the VO2 Max Test with Melissa Dalio.  This was the same person that John & Zoya used.   I decided that since they all started out slow like me and now can run really fast and I want to get faster that I should give it a try.


My Zones:
1 = 160-168.   This would be a brisk walk.
2 = 169-176.  This is where I burn most fat.  This is WHERE I NEED TO TRAIN.
3 = 177 - 180.  DO NOT TRAIN HERE!!
4 = 181 - 187.  I can add this after I get a good base from zone 2.
5a = 188-189.
5b = 190 - 191.  This would be track work - speed.
5c = 192+

I am not good at burning fat, instead I burn the sugar. (ie. my body goes straight to anaerobic exercise.)

Right now I take 158 steps/minute.  I should be taking 180 steps/minute!!!  Run with a metronome.
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Smaller Quicker Steps: 
Goal: My foot strike should be directly below me (not out a mile in front of me like I normally ran). 
I should be able to take 180 steps/minute.  (not the 158 that I have been).
Execution: Run with a metronome set at 180 beats.


Falling Forward:
Goal: This will help my speed and overall fitness.
Execution: Think that someone has put a belt around my hips and is pulling backwards and I want to keep running forward. 

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Workout Plan:
Warm Up: 20 minutes Walking.  (Try to stay in zone 1).
30 Minute Run 3 times a week in zone 2.
Focus on my form: land on the ball of my feet & slight tilt forward.
Take more tiny steps.
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March 2011

Started off strong, then slacked.

1st: 4 mile run.  Longest in awhile.  Decent pace.  New shoes are a big difference.
2nd: Personal Trainer Session.  Then went swimming for 20 minutes.  Definitely tired when I was done.
4th: This was the sorest I have been after a training session.  Ended up walking with Mike & the dogs.  Nice pace.
5th: 9 mile hike with the Northern Virginia Hiking Club.  Went to Manassas National Battlefield with Mariette.
6th: Went to the Reston Community Center for the first time and went swimming.  It was very crowded so didn't really do laps, but worked on keeping my face in the water.
7th: Ran 3 miles with Melissa.  We were both slow.
8th: Personal Training Exercises.
9th: Went for a short run, I was tired and sore. 


We went to NY for wedding details and I did nothing.

15th: Went for a 3 mile run with Melissa.  I had a very hard time breathing.   The break off really hurt. 
16th: Last personal trainer session.   Took my measurements again and I was pleased to see positive changes in my numbers.
17th: Did another run with Melissa.  Her knee was sore & then at the end my left ankle hurt.

Something has happened to my runs.  I was running better and now I am really struggling.

20th: Ran 4 miles.  But it was a 12 min/mile. 
21st: Added another 2 miles to my shoes. 

Another several days off due to excuses and life.

28th: Went to the gym and worked out for 1/2 an hour.
29th: Finished reading Slow Burn by Stu Mittleton & decided to try his Heart Rate Zone suggestions.   I feel like it was too low for me.

31st: I took the VO2 max test.  See next post.